VO2Max

Friel's FTP Confirmation Test

  • Cycling
  • 1h 18mTime
  • 89Stress
  • 0.83Intensity
  • 47Popularity

About this workout

Friel's FTP Confirmation Test is a solid VO2 max workout featuring two tough intervals at 88% FTP, perfect for dialing in your aerobic ceiling ahead of important races or group rides. This test is an effective alternative to the Kolie Moore FTP test, giving you the intensity you need to push your limits without losing focus.

dthrog00

Workout structure

  • 2 min @ 45% (45w)
  • 2 min @ 55% (55w)
  • 6 min @ 60% (60w)
  • 1 min @ 90% (90w)
  • 1 min @ 55% (55w)
  • 1 min @ 100% (100w)
  • 1 min @ 45% (45w)
  • 4 min @ 72% (72w)
  • 1 min @ 40% (40w)
  • 4 min @ 76% (76w)
  • 1 min @ 40% (40w)
  • 4 min @ 80% (80w)
  • 1 min @ 40% (40w)
  • 4 min @ 84% (84w)
  • 1 min @ 40% (40w)
  • 4 min @ 88% (88w)
  • 1 min @ 40% (40w)
  • 4 min @ 92% (92w)
  • 1 min @ 40% (40w)
  • 4 min @ 96% (96w)
  • 1 min @ 40% (40w)
  • 4 min @ 100% (100w)
  • 1 min @ 40% (40w)
  • 4 min @ 104% (104w)
  • 1 min @ 40% (40w)
  • 4 min @ 108% (108w)
  • 1 min @ 40% (40w)
  • 4 min @ 112% (112w)
  • 10 min @ 40% (40w)